Daily Archives: December 14, 2012

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Workouts off the beaten path: December 17-21, 2012

Workouts for December 17-21, 2012

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x 50 [25 drill/25 swim] @ r=10

Main Set-
3 x through [descend pace as distance gets shorter]:

  • 400 swim or pull @ 6:40 or r=40
  • 200 swim or pull @ 3:20 or r=20
  • 100 swim or pull @ 1:40 or r=10
  • 50 swim or pull @ 1:30 or r=45

Cool-down-
150 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

IM Set A-
16 x 25 @ 45 or r=15
-4 each stroke, reverse IM order
-25 drill/25 swim

IM Set B-
Milt Nelms Axis Swim
4 x through continuously:

  • 25 back
  • 25 fly
  • 25 back
  • 25 breast
  • 25 free
  • 25 free
  • 25 free

IM Set C-
4 x through:

  • 75 swim [25 back/25 breast/25 free] @ 1:45 or r=20
  • 50 swim [25 back/25 breast] @ 1:00 or r=15
  • 25 swim [fly] @ 45 or r=15

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
8 x 50 [25 kick/25 swim] @ r=15

Main Set-

  • 4 x 100 swim @ 1:50 or r=20
    • 1 x 200 pull @ 3:30 or r=30
  • 3 x 100 swim @ 1:45 or r=15
    • 1 x 200 pull @ 3:30 or r=30
  • 2 x 100 swim @ 1:40 or r=10
    • 1 x 200 pull @ 3:30 or r=30
  • 1 x 100 swim @ 1:30 or r=5

Speed Set-
8 x 50 swim @ 1:05 or r=20
-25 easy/25 fast
-25 fast/25 easy
-50 easy
-50 fast

Cool-down-
8 x 25 [25 scull with kick/25 swim] @ r=5

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

Warm-up-
400 swim

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim

Main Set-
Choose one stroke each round [50, 100, and 150]
3 x through:

  • 50 kick @ 1:30 or r=15
  • 100 [25 drill/25 swim] @ 2:00 or r=15
  • 150 swim @ 2:45 or r=15
  • 200 freestyle pull @ 3:30 or r=30

Cool-down-
8 x 25 [25 scull with kick/25 swim] @ r=5

Total = 2500

+++++++++++++++++++++++++

Friday:  Sprint Freestyle/Speed

Warm-up-
400 choice

Warm-up Set A-
12 x 25 @ r=15
-25 kick/25 drill/25 swim

Warm-up Set B-
8 x 50 swim or pull @ 55 or r=10
-descend times 1-4, 5-8

Main Set-
2 x through:

  • 4 x 50 swim [negative split] @ 1:00 or r=15
  • 100 swim [easy] @ 2:00 or r=15
  • 8 x 25 swim [fast, 90% effort] @ 30 or r=10
  • 100 swim [easy] @ 2:30 or r=30

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

December 17-21, 2012